{"id":17986,"date":"2026-03-13T14:51:36","date_gmt":"2026-03-13T18:51:36","guid":{"rendered":"https:\/\/experience.syracuse.edu\/bewell\/?page_id=17986"},"modified":"2026-04-15T11:15:32","modified_gmt":"2026-04-15T15:15:32","slug":"sleep","status":"publish","type":"page","link":"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/sleep\/","title":{"rendered":"Sleep"},"content":{"rendered":"\n<p>Good sleep is essential for academic success and overall well-being. There are many ways to get the most out of sleep and rest, even with a busy schedule. Try implementing a couple of these tips at a time to see what works best for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tips for Better Sleep: Zzzs Get Degrees<\/h2>\n\n\n<div role=\"region\" class=\"accordion\">\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Establish a consistent wake-up time.            <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>Waking up at the same time each day helps regulate your body&#8217;s internal clock, making it easier to fall asleep at night.<\/p>\n      <\/div>\n    <\/div>\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Swap out afternoon caffeine.            <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>Caffeine stays in your system longer than you might think, so try avoiding it after 2 p.m. Replace caffeinated drinks with herbal tea, seltzer water or other noncaffeinated beverages.<\/p>\n      <\/div>\n    <\/div>\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Nap mindfully.            <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>Pay attention to how napping affects your nighttime sleep and daily energy. If naps interfere with your ability to fall asleep at night or disrupt your schedule, you may want to limit them. If you choose to nap, keep it brief\u2014around 10-30 minutes is ideal for a quick refresh without affecting nighttime sleep.<\/p>\n      <\/div>\n    <\/div>\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Give your digestive system a break.             <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>Try to avoid eating meals or snacks within two hours of bedtime when possible, allowing your body to focus on rest rather than digestion. If you&#8217;re hungry before bed, steer clear of foods that are spicy, acidic or high in sugar. Instead, opt for sleep-friendly foods like fruit, nuts, yogurt and oatmeal.<\/p>\n      <\/div>\n    <\/div>\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Limit screen time before bed.            <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>Devices stimulate your brain, making it harder to fall asleep. If you <em>do<\/em> use your phone or laptop before bed, stick to content that makes you feel good rather than stressful news or emails. Consider setting a timer to remind yourself when to put devices away.<\/p>\n      <\/div>\n    <\/div>\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Create a relaxing bedtime routine.            <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>Find activities that help you wind down consistently each evening. This could include gentle stretching, restorative yoga or using apps like <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/headspace\/\" target=\"_blank\" rel=\"noopener\">Headspace<\/a> for sleep meditation. Try to avoid strenuous exercise at least two hours before bedtime. The key is to keep your routine relaxing and repeat it nightly.<\/p>\n      <\/div>\n    <\/div>\n      <div class=\"accordion-item border border-gray-light\">\n      <div class=\"accordion-header-text\">\n        <h3 class=\"margin-bottom-0\">\n          <button class=\"accordion-header full-width background-gray-light-30 border-0 margin-0 padding-top-2 padding-bottom-2 padding-left-3 padding-right-3\" aria-expanded=\"false\">\n            Reconsider your sleep tools.            <div class='accordion-toggle icon-right' class=''>\n              <i class='icon-chevron-right'><\/i>\n            <\/div>\n          <\/button>\n        <\/h3>\n      <\/div>\n      <div class='accordion-content'>\n        <p>While alcohol and cannabis may help you fall asleep initially, they can disrupt sleep quality and prevent you from staying asleep. Instead, try sleep-friendly tools like sleep masks, earplugs or apps that block background noise. When it comes to supplements such as melatonin and magnesium, be mindful about how supplements can disrupt sleep cycles, possibly interact with medications and cause daytime sleepiness. Consider some of the behavioral strategies outlined in this guide for better sleep.<\/p>\n      <\/div>\n    <\/div>\n  <\/div>\n\n\n<h3 class=\"wp-block-heading\">Need More Support?<\/h3>\n\n\n\n<p>Have you tried the sleep tips above and feel that you still need additional help or support? Schedule an appointment with <a href=\"https:\/\/experience.syracuse.edu\/bewell\/primary-health-care\/\" target=\"_blank\" rel=\"noreferrer noopener\">Barnes Center Health Care<\/a> or <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/counseling\/\" target=\"_blank\" rel=\"noreferrer noopener\">Barnes Center Counseling<\/a> to discuss further care options.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Additional Resources<\/h2>\n\n\n\n<p>Explore the list of additional resources below that support sleep and rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/mindspa\/\" target=\"_blank\" rel=\"noreferrer noopener\">Crowley Family MindSpa<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/recreation\/fitness-class-schedule\/\" target=\"_blank\" rel=\"noreferrer noopener\">Group Fitness Yoga Classes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/headspace\/\" target=\"_blank\" rel=\"noreferrer noopener\">Headspace<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/honwadiyenawasek-one-who-helps-them\/\" target=\"_blank\" rel=\"noreferrer noopener\">Honwadiyenawa\u2019sek \u201cOne Who Helps Them\u201d<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/primary-health-care\/nutrition\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Counseling<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/group-counseling\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sleep Group Counseling<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Good sleep is essential for academic success and overall well-being. There are many ways to get the most out of sleep and rest, even with a busy schedule. Try implementing a couple of these tips at a time to see what works best for you. Tips for Better Sleep: Zzzs Get Degrees Need More Support?&hellip;<\/p>\n","protected":false},"author":324,"featured_media":0,"parent":10029,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-17986","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/pages\/17986","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/users\/324"}],"replies":[{"embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/comments?post=17986"}],"version-history":[{"count":2,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/pages\/17986\/revisions"}],"predecessor-version":[{"id":18369,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/pages\/17986\/revisions\/18369"}],"up":[{"embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/pages\/10029"}],"wp:attachment":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/media?parent=17986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}